Soreness is a Thing of the Past. Anyone Else?

Training Over 35 Lifter
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Balls to the wall!

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Yepā€¦ from a frequency perspective I usually hit a muscle group maybe 3x a week. Either upper/lower or fully body is appropriate. One final thoughtā€¦ make sure you deload on a regular basis because its pretty easy to get rekt doing this.

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From what it sounds like, in regards to you mentioning that this is after 3 1/2 months of active training, is that your body has adapted to the stimulus youā€™ve been giving it. If you are still seeing gains in strength and composition it should be fine, but if you start to stall it might be a time to look at changing up set and rep schemes and weights, etc. For example, and Iā€™m not saying its the case, but if for every leg day you did the workout you mentioned without increasing the weight or reps done itā€™s most likely your body having just adapted

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The weight/rep I posted was just an example from the last time I did legs. The weight over the last 4 weeks on the 4x10 set/rep scheme has increased 20# a week on squats, and I do vary my workout with lighter weight, higher reps. Strength in all lifts has been consistently increasing and weight used is rising. I have been doing a 3 days on, 1 off, 3 on, 2 off, 3 on, 3 off, rinse, repeat, and I feel fresh and full of energy.

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Usually when you get to the point of not even a bit of soreness thats your cue to switch up you routine target your muscles in a different way you need to shock your muscles and get them out of that comfortable routine this usually works with me!

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I switch up the exercises and routine pretty regular. For example, on one back workout I might do heavy barbell rows, seated cable rows and pullups. The next I may, after deadlifting, do dumbbell rows and close, neutral grip pulldowns. For chest I might do both incline and decline dumbbell presses and finish off with the pec deck, next workout might be pressing on the hammer strength machines followed by cable work. Iā€™m getting good results, I just donā€™t really get sore. Weird.

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I like switching up the grips, angles and lifts.

Effective work without abusing joints and tendons with the same move over and over. More stimulation and less inflammation.

I like your on/off day rotation too.

It seems like youā€™re not getting beat up because youā€™re training and eating smart. Give us more of your thoughts/tips.

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So you can parrot athlean-x videos? Cool.

Explain to me how @ActivitiesGuy has a mid-600s and climbing deadlift and doesnā€™t need to get DOMS?

I get DOMS plenty, because I do high volume workouts. But there are a lot of people a lot stronger than me who do high frequency, low volume programs, and get stronger and bigger without getting regular DOMS.

I also think Jeff meant that if you do what he tells you in that video and you donā€™t get sore, youā€™re doing something wrong. But soreness is a poor metric for an effective workout.

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See, this isnā€™t weird. The OP is literally saying heā€™s getting stronger and bigger without getting sore and you think heā€™s doing something wrong.

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Itā€™s more the exception than the rule that I get sore. If I break into an uncharacteristically high volume workout or make some stupid jumps, Iā€™m likely to have some soreness, but nothing like I remember when I was younger. I just attribute it to being a candyass when I was younger. (jk)

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